Not seeing the numbers on the scale go down as fast as you think they should? You're not alone. So many people go through the same ordeal in the beginning of a weight loss endeavor. They work hard to maintain a clean diet...

- Co-authored by Brandi Rosser, Certified Personal Trainer with LuciFit How often do you exercise your ankles and calf muscles? Once per week? Once every couple of months? Or has it been so long that you can’t remember the last time you worked them? If you hardly ever...

Last week a New York Times article ¹ exposed a new study in the Journal Obesity (2) that observed 14 contestants of the Biggest Loser reality show. They lost "hundreds of pounds", then struggled to keep their weight loss, and even gained weight in the next 6 years...

(Picture above is from my bike ride this weekend.) It was an amazing spring day. It was around 75 degrees when we started in Portola. About halfway to the turnaround point on Canada Road the air turned chilly but the sun stayed warm and bright. We passed this...

The lunge works the entire leg and can be done without any equipment and there are a few different kinds of lunges. The one I describe here focuses on hamstrings and glutes (back of the thighs and butt). It also works many...

In my last video I talked about the five things you need to be doing in order to achieve your goals in health and fitness for once and for all. They may seem simple and they may be things that you already know you need to do, but you...

Did you make some health and fitness goals for yourself last month? And have you stuck with them? You know a lot of people have trouble sticking to resolutions and staying on track with their goals, So if you do too, you're...

If you've been following my blog posts and getting my emails, no doubt you have been hearing some of my favorite tips on how to maintain your healthy eating and exercise during the holidays. And now that the holidays have...

Thirty-day exercise challenges are everywhere. You'll find them in fitness and fashion magazines, on fitness websites, in posters in your gym and even at the office. They're created with the best of intentions - to motivate you and help...

I’ve written plenty of blog posts about how to keep an exercise routine and good diet while on a trip or vacation. What I haven't yet addressed is why I exercise on vacation. I never thought to answer that question...

Do you sit for long periods of time? Do you exercise? Do you exercise and sit for long periods of time? If you answered yes to any of the above questions you're a candidate for tight muscles and joints - if you don't have them already. Truthfully, it's pretty...

Another article was published in the New York Times this week heralding diet to be more important than exercise. The title was: To Lose Weight, Eating Less Is Far More Important Than Exercising More. An article claiming that diet is more important than exercise...

It's summer, everyone's favorite time to vacation. The summer is when I most frequently talk with clients about how to keep their weight loss and fitness gains while traveling. No matter what my clients' situations, they are all concerned about these two factors....

Abdominals are an important muscle group of your body.Of course, if you have strong abdominals your belly is going to look great. You could even sport a set of those washboard abs everyone wants on the beach. But we often...

High Intensity Interval Training (HIIT) is a workout that includes bursts of high intensity followed by low-intensity rest periods. It's a system used by athletes since the 19th century (1) to improve performance, speed, power and cardiovascular fitness. Now, it’s...

The fat burning zone was quite a myth. One that lasted for too many years. It's based on a concept that you should keep your workout at a very low intensity so you will burn more fat and less sugar when you exercise. You'll still find the "fat burning zone" on heart...

https://www.youtube.com/watch?v=VJYc19X-nPM People from all walks of life fall into daily stress and overwhelm because they feel they have too many things to do each day - from corporate managers, to parents, even retirees. Of course they all have a lot on their...

Happy New Year!! What are you doing to help yourself reach your goals this year? Books are written and courses are taught around what successful businesses and successful people do to bring goals (and dreams) into reality. As I write this post I keep thinking to...

A Wall Street Journal article on December 2, 2014 (1,2) prompted a client to e-mail and ask: "Does stretching work?" I took a look and thought the article to be one of the best so far written in a major media source regarding stretching. Stretching has gotten a bad...